Cross Body Arm Swing
Dynamic bodyweight arm swings across the chest that target the chest, shoulders, and upper back to enhance flexibility, shoulder mobility, and blood flow; commonly used as a warm-up drill before upper body activities.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Biceps, Triceps
Accessory Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
8/10Anterior Delts, Medial Delts
Chest
7/10Mid Chest
Traps
6/10Upper Traps
Biceps
3/10Triceps
3/10Abs
2/10Programming
Typical Rep Range
15-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, core engaged, and arms relaxed at your sides.
- Raise arms out to sides at shoulder height with palms facing down.
- Swing arms forward to cross over your chest with slight elbow bend.
- Reverse motion to swing arms open wide to sides, supinating palms upward.
- Alternate crossing arm on top with each repetition.
- Continue fluidly for desired reps or time.
Coaching Tips
Form Cues
- Keep core tight
- Move fluidly without jerking
- Alternate arm crossings
- Shoulders relaxed down
- Palms up on open
Breathing
Inhale as you open your arms, exhale as you cross them over your chest; brace core throughout.
Tempo
1-0-1
Range of Motion
Extend arms to shoulder height on opening; cross comfortably across chest without forcing beyond natural shoulder mobility.
Safety
Safety Notes
- Avoid if acute shoulder pain or instability
- Reduce range if tightness present
- Maintain neutral spine to prevent back strain
- Stop if sharp discomfort occurs
Spotting
No spotting needed; perform in open space with self-awareness for form.
Common Mistakes
- Jerky uncontrolled swings
- Arching lower back
- Forcing range past comfort
- Uneven arm alternation
- Leaning body side to side
When to Avoid
- Shoulder instability
- Acute chest strain
Flexibility Needed
- Basic shoulder flexion and abduction
Also known as
Cross Chest Arm Swing, Standing Arm Swings, Cross Arm Swings
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